How to do Thor’s 30 minute workout:

Each circuit takes me approximately 3 minutes at max reps, but since we’re pyramiding down, the time required for each set steadily decreases, too. I currently use a 35-pound kettlebell for the whole thing, but feel free to start with a 15 or 25 pounder depending on where you are strength-wise. I don’t suggest starting with less than 15, honestly–they’re too light to get real heft.

Right now, this particular 30 minute workout looks something like this (links are to instructional videos):

Because it’s a pyramid, you’re going to be lowering the reps as you move through the workout. For instance, if the first set is 10 reps, then the second will be 9, and the third will be 8. It’s basically a countdown…a countdown to Asgardian awesomeness!

The only thing I don’t pyramid is the kettlebell swing. I do 20 swings every time.

The whole point of this 30 minute workout is to keep your heart rate up and the intensity high. You should do each circuit with minimal rest between exercises, and only take short (1-2 minute) breaks between sets to drink and/or towel off. When you’re done, you should be pouring sweat, breathing hard, and gulping down water.

If that’s not happening, you probably aren’t hitting the right intensity level. My guess would be that you’re resting too long between activities or that you’re using too light of a kettlebell for the number of reps you’re doing (which is why I don’t suggest lower than 15 pounds).

If all you have handy is a lighter weight, then start out by doing more reps. Like I said, I do this one as a pyramid with a 35-lb kettlebell, but before I found it, I was doing roughly 20-reps per exercise with a 25-pound weight. In my experience, it won’t be nearly as good a workout as a heavier weight, but it’s far better than doing nothing at all and will condition you for the higher weight whenever you can snag one.

So if you want to feel like a Norse god (and hopefully eventually have the body of one), I really think you’ll like this simple 30 minute workout.